Is Sugar Toxic?

Is Sugar Toxic?

Is Sugar Toxic Gary Taubs

You may have read this article by Gary Taubs entitled, Is Sugar Toxic? It is a great read. If you do not have time to read the whole article, take 5 minutes to skim what you can.

Here is my cliff notes version: Yes, Sugar is Toxic.

If you want to be an elite athlete and if you want to build healthy habits it begins with nutrition. If you have a nutrition goal go after it. If you need a nutrition goal: get rid of sugar. A goal is not something you make excuses for, a goal is something worth going after and achieving. If you need help let me know, lets grab some coffee and set some goals.

Remember to give your child a head start on a healthy life, don’t let nutrition companies trick you into buying labels stating “All Natural”, “Healthy Protein”, and “Organic” when it is really junk food in disguise.

“Eat meat and vegetables, nuts and seeds, some fruit, little starch, no sugar.

-Greg Glassman.

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Primal Food Pyramid


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Nutrition is the foundation



Our goal is to promote healthy eating habits that we will continue to build on for the whole of our lives, as opposed to temporary “diets.” By cultivating these habits and through practice we begin to make better and easier choices that improve our health and that work to better our athletic performance. Buy in to our nutrition challenge and commit to working towards these goals with the help of the CrossFit Roseville Community!

Included in this challenge is nutrition guidance: zone talk with Justin (April 17th @ 7:00PM), nutrition habits with Allison (TBA), healthy eating tips with Jessie (TBA); and a paleo potluck (TBA)!

(You will be able to buy into this challenge if you do not do the hydrostatic body fat test, however you will not be eligible for the top 3 prizes.)

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Ladies Night Looks Successful!

Workout of the day for Saturday, April 12, 2014:

Partner Workout

Wall-Ball 20/14
Snatch 75% 1RM
Run 800 meters with partner & wallball

CF Roseville Ladies Night 2014 Spring

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If it doesn’t challenge you it won’t change you

It’s Time for a nutrition Challenge! Summer is coming and we are only a few months away from the CrossFit Games in Carson, CA. Headed towards the CrossFit Games competition we will be running a $25 buy-in nutrition challenge, with prizes for multiple categories!

Prizes will be awarded for:
Max Body Fat Loss
Max lean Muscle Mass Gain
Improvement in a specified workout
Max Consecutive Hollow Body Hold
Overall Body Composition Change

The challenge begins with the body composition test next Thursday, April 17th 2-7PM. Sign up for your time slot on the white board starting friday afternoon. Sign up for the nutrition challenge on the white board as well.

We will re-test our Body Composition in approximately 2-3 months (tbd) and we will also re-test the specified workout and your max consecutive hollow body hold.

If you have been looking for a reason to step up your nutrition, pair up with an accountability partner and sign up for the body fat test next Thursday. If you cannot make this date/times we will get you details on where to go.

Sheets will be provided for those of you who choose to get an accountability partner (this is not required). Building healthy habits together will help to make them a part of your lifestyle. Use this challenge to learn about what your body needs to perform optimally, to look and feel healthy. Remember: form follows function. Eat what is good for you, perform functional movement at high intensity, and you will look and feel good.

Nutritional talks and Paleo Potlucks will be scheduled along the way for those of you participating in this challenge!


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Saturday Brunch Party!!

Workout of the day for Thursday, April 10th, 2014:


5 Rounds:
Side-Butt Sequence
10 meter Duck Walk
10 meter Sampson Stretch

Row 2,000 meters

Extra Credit:

3 Rounds:
20 GHD Sit-Up
20 KB Swing, Heavy

Come Saturday at 10:30am to Brunch and celebrate the end of the open along with the reveal of the intramural team winner! Bring your best brunch food, I will be happy to sample all paleo types and also ManCakes (Pancakes with bacon and sausage inserted).

Order of Events:
10:30-11:00 we will pit intramural team against intramural team for: 14.6
11-11:05: We Announce Winning Intramural Team.
11:05-Full: Eat delicious Brunch Stuffs.

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What are the 10 General Physical Skills?

Workout of the day for Wednesday, April 9th, 2014:

Shoulder Mob

Workout of the day (WOD):
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Accumulate 7 minutes Plank


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Lauren Fisher Team USA Junior Pan Am

Workout of the day for Tuesday, April 8th, 2014:

• Squat Routine 2.0
• 2 Rounds: “Side-butt”
• Tricep Smash on barbell
• Build to a Medium Squat Clean

Workout of the day
21-15-9 Reps of:
Clean 135/95lb (Squat Clean)
Ring Dips

• Mobility: Figure 4, Pigeon, Pigeon-Twist
• Mid-Stability: Max second L-Sit, 1 min hollow body, 1 min arch, 30 Pike-Up, 30 Straddle-Up, 2:00 minute plank

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La Dura Complete: The Hardest Rock Climb In The World

Workout of the day for Monday, April 7th 2014:

10-9-8-7-6-5-4-3-2-1 Reps for time of:
1 1/2 body-weight deadlift
Box Jump 20/24

Post Wod:
• 2 min Calves (e)
• Band Sequence: Hamstrings, Leg out, Leg in
• Pec Stretch
Midline Stability:
• 2 minute Plank, 30 sec Hollow body, 1 minute plank, 30 sec Arch

The passion is fun to watch. Failure after failure not just in one spot but falling at many spots along the climb—and still, the drive to succeed, the struggle for the love of the climb.

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Are You Foam Rolling All Wrong?

Workout of the day for Saturday, April 5th, 2014:

3, 5, 7 minute rounds:
20 Kettle Bell Swings 53/35lb
30 Wall Balls 20/14lb
20 toes 2 bar
30 box jumps 24/20
20 SDHP 95/65lb
30 burpee
Rope Climbs

Repost from:

Fitness by  on 3/14/2014 5 Comments

Foam Roller


These days, foam rollers are everywhere — the gym, your physical therapist’s office, your living room and even your suitcase. After all, foam rolling has emerged as the darling of the fitness world and the cure-all for many different aches.

Essentially, foam rolling is a form of self-myofascial release, or self-massage, that gets rid of adhesions in your muscles and connective tissue. These adhesions can “create points of weakness or susceptibility in the tissue,” according to Chris Howard, C.S.C.S. and LMT at Cressey Performance. “If the muscle isn’t contracting uniformly from end-to-end, it could lead to injury and pain.” Foam rolling also increases blood flow to your muscles and creates better mobility, helping with recovery and improving performance.

Sounds great, right? Yes, foam rolling offers tremendous potential to relieve pain and help you move better — if used the right way. If not, you risk irritating, and possibly injuring, your body further.

Here’s a breakdown of five common mistakes people often make when using the foam roller.

Mistake #1: You roll directly where you feel pain.

When we feel pain, our first inclination is to massage that spot directly. However, this might be a big mistake. “Areas of pain are the victims that result from tension imbalances in other areas of the body,” says Sue Hitzmann, MS, CST, NMT, manual therapist, creator, and author of The MELT Method.

Let’s take the IT band, for example. Foam rolling is a commonly prescribed remedy for iliotibial band syndrome (ITBS). While religiously rolling out your IT band might feel good, “the idea that you are going to relax or release the IT band is a misconception,” Hitzmann says. The phrase roll out your IT band itself makes it sound like you are rolling out a piece of dough, but your IT band is anything but pliable. It’s a remarkably strong piece of connective tissue, and research has shown that it cannot be released or manipulated by manual techniques such as foam rolling. “If you iron out areas of inflammation, you can increase inflammation. And if you are in pain, your body will be too stressed to repair itself,” says Hitzmann.

The fix: Go indirect before direct. “If you find a spot that’s sensitive, it’s a cue to ease away from that area by a few inches. Take time and work a more localized region around areas that feel sore before using larger, sweeping motions,” suggests Hitzmann. For the IT band, work on the primary muscles that attach to the IT band first — specifically the gluteus maximus (the largest muscle in the buttocks) and the tensor fasciae latae (a muscle that runs along the outer edge of the hip).

Mistake #2: You roll too fast.

While it might feel great to roll back and forth on a foam roller quickly, you’re not actually eliminating any adhesions that way. “You need to give your brain enough time to tell your muscles to relax,” says Monica Vazquez, NASM certified personal trainer and USA Track and Field Running Coach.

The fix: Go slower so that the superficial layers and muscles have time to adapt and manage the compression. Feel where the tender spots are with the roller, and use short, slow rolls over that spot. “There’s no reason to beat up the whole muscle if there are only a few sensitive areas,” Howard says.

RELATED: 7 New Recovery Tools You’ll Love to Hate

Mistake #3: You spend too much time on those knots.

We’re often told that if you feel a knot, spend time working that spot with the foam roller. However, some people will spend five to 10 minutes or more on the same area and attempt to place their entire body weight onto the foam roller. If you place sustained pressure on one body part, you might actually hit a nerve or damage the tissue, which can cause bruising, according to Vazquez.

The fix: “Spend 20 seconds on each tender spot then move on,” Vazquez recommends. You can also manage how much body weight you use. For example, when working your IT band, plant the foot of your leg on the floor to take some of the weight off the roller.

Mistake #4: You have bad posture.

Wait, what does your posture have to do with foam rolling? A lot. “You have to hold your body in certain positions over the roller,” says Howard, and that requires a lot of strength. “When rolling out the IT band, you are supporting your upper body weight with one arm.” When you roll out the quads, you are essentially holding a plank position. If you don’t pay attention to your form or posture, you may exacerbate pre-existing postural deviations and cause more harm.

The fix: Work with an experienced personal trainer, physical therapist or coach who can show you proper form and technique. Or, consider setting up your smartphone to videotape yourself while foam rolling, suggests Howard. That way, you can see what you are doing right and what you are doing wrong, like sagging in the hips or contorting the spine.

Mistake #5: You use the foam roller on your lower back.

“The thing that makes me cringe is when people foam roll their lower back. You should never ever do that,” say Vazquez. Hitzmann agrees. “Your spine will freak out and all the spinal muscles will contract and protect the spine.”

The fix: According to Vazquez, you can use the foam roller on your upper back because the shoulder blades and muscles protect the spine. “Once you hit the end of the rib cage, stop.” If you want to release your lower back, try child’s pose or foam roll the muscles that connect to your lower back — the piriformis (a muscle located deep within the glutes), hip flexors and rectus femoris (one of the main muscles in your quads).

Most importantly, understand what the origin of your pain is before you start. Know what you are trying to achieve through foam rolling and how to do it properly. And don’t forget to stick with it. “To get the benefits of self-massage, it’s repeated exposure that’s most important,” says Howard. “You have to show up and put in the work.”

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